Fight Age-Related Muscle Loss
As you age your muscle mass naturally dwindles. This process, called sarcopenia, begins as early as 20 and can ramp up to .4 lb loss in muscle each year by age 50.

There is a solution to fight off sarcopenia and to maintain your muscles: exercise your muscles with an assortment of resistance training modalities. Consistency is key – the muscle building benefits of each workout ends after about 48 hours.

Keep challenging your muscles and they will repay you with ageless strength!  You'll want a weight heavy enough to do 10 - 15 repetitions to fatigue.  This helps build strength and burn FAT!!

Proper form and exercises for you is very important.  It's always best to learn from a certified coach and trainer.  This will help you fast track your results and avoid injuries.  Do it right the first time!!
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Call or email today to get started on a program that will keep your muscles young.  Let’s do this!

Marion Brand
BRAND FITNESS
www.brandfitness.ca
778-726-0590
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Tips for Staying Fit After 50

​Achieving or simply maintaining a decent level of fitness is a challenge, but for anyone turning 50, getting in shape can feel even more challenging. Today there are so many weight loss programs, exercise equipment, and fitness routines to choose from than ever before.  This can be overwhelming.  As difficult as it may seem, there are some simple and effective ways to stay fit after age 50.

These five simple tips can help you get (and stay) fit at age 50 and beyond ...

The Truth About Cholesterol

A January 2009 study published in the American Heart Journal found that nearly three out of four patients hospitalized for a heart attack had total cholesterol levels in the "normal" range of 200 or less.  Some of them were taking statins to lower their cholesterol, and some of them had naturally low cholesterol.  Basically, the statins weren't preventing heart attacks from happening, and neither was low cholesterol. 
 
So why then is cholesterol a focus when it comes to overall health? ....

A Happy and Balanced Life
When I first began exercising, I did it for the same reasons everyone else did: it was offered in school and I enjoyed being part of a team. It wasn't until later, as an adult, that I realized the real value of being part of something that would stay with me for the rest of my life.

Feel 50 When You're 100
There is no reason not to feel like you're 50 when you're 100 years old.
The majority of diseases that people suffer from as they age are diseases of atrophy and decay. Nearly 100 percent of heart and other cardiovascular diseases are preventable.  The main reason why people suffer into old age is because they’ve slowed down. Think about it. How many people have you known who remained active and virile through life until they retired. Faced with nothing to do, they sit in a chair, watching television, getting old.

Not to worry, there are ways to combat that.  Read on for 
The Four Elements of a Happy and Balanced Life ...  ==>>

Menopausal Women: Do This Before You Take the Meds Your Doctor Prescribed
Of course, listen to what your doctor says ... and also listen to what your body says.  We both know that what you eat and how you move can make a HUGE improvement in some of the symptoms of menopause.  Not to mention how common it is for ladies to gain weight at this time of life. (Ugh!)
 
And as we both know eating better and moving more can help you stave off other issues like heart disease, diabetes and osteoporosis.  What do I specifically recommend to help you eat better and move more?
 
Seven things.  Here goes ...

FALL PREVENTION
Falls are a major concern for older adults.  Exercise has been identified as the best single intervention to prevent falls in older adults.  Did you know, up to 42% of falls are preventable by a well-designed exercise program?  

It's never too late to start an exercise program.   Finding the right program with certified trainers and instructors are key.  BRAND FITNESS features Small Group Training programs, focusing on FUNctional training to help prevent falls, keeping you strong, flexible and feeling fabulous!  This is your weekly appointment towards success, that you won't want to miss!  Please Contact us today for more information.

​Do You Eat These Anti-Aging Foods?  Wish you looked a few years younger?  Look no further than your dinner plate.  The foods that you regularly eat noticeably contribute to how you look and feel. Read on for the anti-aging foods that really make a difference…

More Meat, Please
Like getting your protein fix from meats? If you’re in the market for young-looking skin that doesn’t disclose your age, you’ll be pleased to know that eating meat can help you do just that. Just be careful, because not all meats are created equal.

For increased collagen that keeps your skin tight across your face, lean meats are the way to go.  More into fish?  Then get your fill of salmon.  Full of the amazing omega-3 fatty acids that has been the talk of the medical community for years, salmon helps ward off cancers and improve your circulation, all while giving your skin that healthy glow you want and keeping your skin from getting dry. 

Fruits & Veggies, as well Beside your meats (or in lieu of them if you’re not a meat-eater), you’ll want a healthy helping of fruits and vegetables.  Especially if you want skin that makes people wonder if you and your children are brothers and sisters.

What kind of fruits and vegetables can help you out?  When it comes to your skin’s health, any fruit or vegetable is useful.  Just remember that the more colour a fruit has, the more nutrients it holds. The more nutrients, the better it is for your skin! 

A few of the best include the following:

• avocados—they provide healthy, monounsaturated fats that help your skin stay well hydrated
• oranges—full of cell-hydrating water, vitamin C does double duty by helping create collagen, which keeps your skin plump and smooth
• grapes—a particular chemical called resveratrol comes from grape skins and is remarkably efficient at fighting inflammation and bringing the aging process to a nice, slow pace
• pomegranates—on top of fighting free radicals, they help preserve the collagen you’ve worked so hard to get in the first place
• blueberries—they’re small and full of antioxidants that fight the damage to your skin caused by free radicals, sun damage, and stress
• kale and spinach—these and other leafy greens serve to protect against damage done to your skin by the sun, improve your skin’s elasticity (which helps you look younger), and keep your skin as hydrated as possible
• cauliflower and Brussels sprouts—they may not look like much, but they’re loaded with antioxidants and reduce your risk of cancer and give your immune system a boost, while cauliflower even works to keep your teeth whiter

And a Little Grain:   It’s hard to eat meal after meal without getting a little bit of grain in your diet.  Fortunately for you, there is a way to make your grain intake lend your skin a helping hand.  How?  By eating oats.  Oats, such as those found in oatmeal, are made up of complex carbohydrates and are low on the glycemic scale.  Eating oats is particularly helpful for looking younger, as they help you feel full longer and avoid putting on age-increasing pounds.  Additionally, oats are full of plant-based chemicals that are responsible for preventing skin cell damage.  When you have healthier skin, you have a healthier you who looks young and happy and is ready to take on the world!

To look even younger, a challenging and consistent exercise program is a must. Here’s why…

Exercise is the only proven way to drastically combat aging and to regain your youthful body.  In fact, most people are able to regain up to 1/3 of their muscle strength and mass after participating in an exercise program for just a couple of months.  Many studies have also shown that seniors who exercise regularly live longer than those who don’t.  Isn’t that amazing! 

Call or email me today and I’ll get you started on an exercise plan that’s designed to get you looking and feeling younger than you have in decades!

Marion Brand
BRAND FITNESS
#118 - 20226 Fraser Hwy, Langley, BC
email:  info@brandfitness.ca
phone:  778-726-0590

 Looking for a great exercise to help strengthen your lower back?  The bird-dog is a great choice to train and stabilize the lumbar spine (low back), abdominals, Hips and Glutes.  Great for Core strength and stability.  

Step 1
Starting Position:  Come to a hands and knees position on an exercise mat positioning your knees underneath your hips and the crease of your wrists directly underneath your shoulders.  Your fingers should be pointing forward.
Step 2
Engage your core and abdominal muscles.  Imagine you are tightening a corset around your waistline.  Keep your spine in a neutral position, avoid any excessive sagging or arching.  Pull the shoulder blades toward your hips.
Step 3
Upward Phase:  In this exercise you are attempting to move the opposite arm and leg simultaneously.  It is very helpful to use a mirror to help you with form adjustments.  Begin by slowly lengthening the left leg until it is long and strong.  Lift the leg off the floor until it is at or near parallel to the floor. The leg should not be lifted above hip height. This will help to avoid upward rotation at the hip.      Continued >>>

​​​Individuals who are new to the fitness world should become familiar with commonly used fitness terms or things can become pretty confusing when speaking to personal trainers or other fitness professionals. These terms are even used in fitness magazines and by instructors in DVD workouts. By studying the following list, you can become more familiar with these terms and help your fitness journey to become easier.

Click to continue >>>

Many women experience some physical and emotional symptoms during menopause, caused by hormonal imbalance. Typically, a woman will begin to experience menopause symptoms around her mid-40's as her body's reproductive capability comes to the end.

This prolonged stage of gradually falling and fluctuating hormone levels is called perimenopause, which can last upwards of two years before a woman's final period. For most women, peri-menopause symptoms end at menopause; however, some symptoms will continue.  Click the button below for 34 Symptoms of Menopause

Although the aging process is hard-wired into our systems and cannot be stopped this doesn't mean that we are completely at its mercy. On the contrary, individuals are able to significantly, and sometimes dramatically, influence how quickly or how well they age. The foods they eat, activities in which they choose to engage, environmental toxins to which they are exposed and numerous other factors have been shown to either “accelerate” or “slow” the aging process.  

This is your life, and your chance to live it to the fullest.  Enjoying Family, Grand kids, Travel, Hobbies with a little help from yourself.  Take the time for YOU, by staying active and eating healthy.  This is YOUR Life to Enjoy! 

BRAND FITNESS has functional training programs specifically for Older Adults, ages 50 and up.  Finally, there are safe programs for Baby Boomers and Seniors!   Let's keep doing what we're supposed to be in life.  ENJOYING!!  
FEEL BETTER ... LIVE BETTER!
Marion Brand
BRAND FITNESS
www.brandfitness.ca

This may be the most important message of the year regarding your eating plan.  If you use these 4 strategies with every meal, I guarantee you'll have an amazing physical transformation this year... 

1) Pay attention to the cooking method
The way a meal is cooked determines how many calories, how much added fat, and the number of nutrients that survive. This simple factor will make or break your weight loss goal. 

Avoid foods prepared like this:

• Fried and battered
• Processed and packaged
• Doused with cream sauce
• Sauteed

Choose foods that are prepared like this:

• Grilled
• Baked
• Broiled
• Steamed

2) Your meal should be mostly protein
The bulk of your calories should be coming from a quality source of protein. With the first guideline in mind, these will be high quality, healthfully prepared. 

Good choices of protein include:

• Fish
• Chicken
• Turkey
• Egg
• Lean red meat
• Beans

3) Include lots of fiber
Fiber is a huge part of eating healthy and being lean. Fibrous foods will fill you up while delivering vitamins and nutrient in low-calorie packages. Fill at least two thirds of your plate with fibrous vegetables. 

Try these forms of fiber:

• Salad
• Seasonal vegetables
• Fruit
• Legumes

4) Lay off the starches
Here's where many well-meaning dieters lose it. The facts are simple, in order to maintain the low-carb, high protein diet required for healthy weight loss, there is no room for starchy foods. 

Starches to Avoid:

• Potatoes
• Pasta
• Rice and cereal
• Bread and crackers

For faster results, pair your clean eating with a challenging exercise routine. 

If you're serious about transforming your body, staying young and vibrant, then send me a note below.  Together we will create the perfect program that will quickly get you the lifestyle you deserve. 

Don't wait! Let's get started today...
Marion Brand
BRAND FITNESS
www.brandfitness.ca

Marion Brand
BRAND FITNESS
www.brandfitness.ca